6 Smart (and Easy!) Tricks To Stop Overeating For Good

Feel like you can't say no to food? Use these tricks to manage your munching.

Losing weight seems simple in theory: Eat less, move more. But anyone who has tried to slim down knows that saying no to extra bites isn't easy. From supersize menus at restaurants to those tempting vending machines, it's like you're constantly being set up to overindulge. Take back the reins, and figure out what's really fueling your appetite. Here, expert advice on breaking the consumption cycle as well as the tricks that helped five women each drop more than 40 pounds.

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Overeating Obstacle #1: Mindless munching

Overeating Obstacle #1: Mindless munching

Scrolling through your favorite websites while eating lunch, you reach for your sandwich to take another bite—only to discover it's gone. Wait…when did you finish it? This type of distracted eating can lead people to consume up to 50% more food, according to an American Journal of Clinical Nutrition study.

Eat-less fix: Put down your phone, step away from the computer and grab a smaller fork or a teaspoon. Eating with a little utensil forces you to focus on your food more and slow your eating pace. If you have to multitask while munching, dish out a serving on a salad plate and you won't be eating to excess if you gobble up every last bite (research shows adults devour 92% of what's on their plate—no matter what size portion is in front of them).

The mealtime rule that worked for me: "I sit down with my family for dinner. It sounds simple, but as a mother of seven, I used to eat dinner standing up while doing chores and polish off my plate without actually tasting the food. Now, meals are more enjoyable, and I'm in touch with my body's hunger and fullness cues."

Tricia Drake, Nashville, TNPounds lost: 42

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Overeating Obstacle #2: P.M. temptations

Overeating Obstacle #2: P.M. temptations

You're so drained by 9 p.m. that the only source of comfort is a bag of cheese curls. These after-dark calories are likely the ones that cause weight gain. Late-night eaters consume 10% more daily than those who stop after dinner, according to research from the National Institutes of Health.

Eat-less fix: If you feel the need for a post-dinner treat at the same time each night, you're probably eating out of habit, not hunger. Changing your routine can help rewire your brain so that it doesn't expect the snack. Swap out late-night TV for a good book or a few minutes of light stretching. (Chips and a movie go together, but chips and a downward dog don't pair as well.)

How I put the brakes on excess evening calories: "I cut out all foods with sugar, which I tend to overeat. Now for my after-dinner snack I'll have Greek yogurt with berries. It fills me up and carries me over until breakfast."

Overeating Obstacle #1: Mindless munching

Scrolling through your favorite websites while eating lunch, you reach for your sandwich to take another bite—only to discover it's gone. Wait…when did you finish it? This type of distracted eating can lead people to consume up to 50% more food, according to an American Journal of Clinical Nutrition study.

Eat-less fix: Put down your phone, step away from the computer and grab a smaller fork or a teaspoon. Eating with a little utensil forces you to focus on your food more and slow your eating pace. If you have to multitask while munching, dish out a serving on a salad plate and you won't be eating to excess if you gobble up every last bite (research shows adults devour 92% of what's on their plate—no matter what size portion is in front of them).

The mealtime rule that worked for me: "I sit down with my family for dinner. It sounds simple, but as a mother of seven, I used to eat dinner standing up while doing chores and polish off my plate without actually tasting the food. Now, meals are more enjoyable, and I'm in touch with my body's hunger and fullness cues."

Tricia Drake, Nashville, TNPounds lost: 42

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Overeating Obstacle #2: P.M. temptations

You're so drained by 9 p.m. that the only source of comfort is a bag of cheese curls. These after-dark calories are likely the ones that cause weight gain. Late-night eaters consume 10% more daily than those who stop after dinner, according to research from the National Institutes of Health.

Eat-less fix: If you feel the need for a post-dinner treat at the same time each night, you're probably eating out of habit, not hunger. Changing your routine can help rewire your brain so that it doesn't expect the snack. Swap out late-night TV for a good book or a few minutes of light stretching. (Chips and a movie go together, but chips and a downward dog don't pair as well.)

How I put the brakes on excess evening calories: "I cut out all foods with sugar, which I tend to overeat. Now for my after-dinner snack I'll have Greek yogurt with berries. It fills me up and carries me over until breakfast."

Angela Mantero, Shelton, CT
Pounds lost: 55

Erika Lapresto/Studio D; Prop stylist: Philip Shubin

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Overeating Obstacle #3: Nonstop snacking

The average American's between meal bites account for 580 calories a day. While the right snack can help you lose weight (a Nutrition Journal study found that high-protein snacks help women eat 100 fewer calories at dinner), the wrong ones can work against the scale.

Eat-less fix: Make sure your snacks clock in at about 14 grams of protein (the equivalent of a container of Greek yogurt or two hard-boiled eggs). And don't be deceived by sneaky label claims. People who ate cookies labeled organic wrongly assumed that their snack contained significantly fewer calories than it actually did.

My no-more nibbles method: "I know I have zero control around sweets, so I don't keep them in the house anymore. If I truly want that cookie, now I have to get in the car and drive to the bakery to get one."

Katie Foster, 33, Newport, MI
Pounds lost: 125

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Overeating Obstacle #4: If you see it, you eat it

Doughnuts at a meeting, the tortilla chips at your favorite Mexican restaurant—if junk food is in front of you it will likely end up in your tummy, even if you're not hungry. Blame your brain. Research has found that simply being in the presence of high-fat, high-sugar foods lights up the reward area of the brain, making it hard to resist a bite…and another and another.

Eat-less fix: Don't rely on willpower. A study published in the journal Personality and Individual Differences found that it's more effective to avoid situations where you might be tempted than it is to resist impulses head-on. So tell the waiter before you sit down that you'd like to pass on the free chips, or park yourself at the back of your meeting room, well out of reach of the pastry platter.

The trick I use to avoid junk: "I stock a cooler with deli meat, KIND bars and water and keep it in my car. Then, if I get hungry while on the go, I grab a bite from my stash so I'm not tempted to buy something unhealthy."

Gayla Jansen, Bonita Springs, FLPounds lost: 70

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Overeating Obstacle #5: Stress cravings

If the going gets tough and all you want is a brownie (or four), you're not alone: Stress is the primary trigger for emotional eating in women, reports a study in the journal Appetite.

Eat-less fix: Take a minute to ask yourself what's really going on. Did your sister say something to upset you? Are you panicked over this month's bills? Instead of reaching for food, figure out how else you can ease your concerns, whether it's calling your sister to let her know how you feel or asking a money-savvy friend for advice.

How I say no: "If I want to snack because I'm overwhelmed, I set an alarm for 30 minutes. When time is up, I usually don't feel like eating anymore."